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Self-help program

2. Ideal sleeping environments

There are a number of ways to make your sleeping environment more conducive to sleep.

Turn your bedroom into a space that promotes good-quality sleep.

  • Try to think of a way to make your bedroom dark in the evening and at night, while still letting in plenty of light in the mornings.
  • Keep the temperature in your bedroom comfortably cool, between 18 and 21 degrees Celsius.
  • Make sure that the air in your bedroom is fresh with high levels of oxygen by airing the room before bedtime every evening.
  • Design the décor of your bedroom so that it is calm and cozy, and keep the room clean and tidy.
  • Remove computers, televisions and smartphones from the bedroom, as these devices are too stimulating for your brain and can affect the connection between the bedroom and sleep. Your bed should be for sleep and sex only.

Exercise: Good sleep hygiene


Identify ways to promote good-quality sleep. Plan to put them into practice.


Below is a list of healthy sleep habits. Go through the list and identify the ones that you have already put in place.

Which habits have you not tried yet? Can you see yourself trying any of them? Make a plan and stick to it.

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